(Long Metcon)

Movement Prep: 10 Min
2 Min Quad Roll
2 Min Bow-and Arrow Stretch

Warm-up: 20 Min
With a Partner...
400 m Row/Inchworm Complex
30 Partner Med-ball Sit-ups
20 Partner Med-Ball Squat Toss
10 Partner High-five Burpees

Cone Game

30 Min EMOTM
5 Pull-ups
10 Push-ups
15 Air Squats

NOTE: This is a KILLER so have beginner and intermediate people respect the volume and start with scaled numbers to begin with. Advanced athletes can count how many rounds they can stay prescribed. Partner version is the ONLY way anyone new should approach this workout - Partner 1 does a minute, partner 2 does the next minute.

Partner Chelsea, or start with 4-8-12 or 3-6-9 reps